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Firefighting and EMS are physically demanding jobs that require optimizing recovery and performance. One key piece of the nutrition puzzle? Amino acids. These building blocks of protein play a vital role in muscle repair, hydration, hormones, and even mental focus. Let’s break down the role of amino acids in a firefighter’s diet, whether supplementation is necessary, and the best ways to get them from real food.
Amino acids are the building blocks of proteins. Think of them as the Lego pieces your body uses to create muscles and support daily function. There are 20 different amino acids, some essential and some non-essential.
Amino acids help with everything from building and repairing your muscles to keeping your immune system strong. Getting enough amino acids can make a big difference in recovery and performance.
Dose: 10-15g
Not necessary with sufficient protein intake (0.45-0.68 g/lb/day)
Unlike BCAAs, EAA supplements include the full range of essential amino acids.
EAA can be taken before, during, or after the workout to assist muscle growth and recovery. These are likely as effective protein from food or protein powders but are often more expensive. You may get a bigger bang for your buck on other products like creatine monohydrate or on meal prep to save time.
EAAs may be helpful for vegetarians and vegans who may not get the full spectrum of EAAs from diet alone. This is not impossible through food alone, but time and calls can make it harder. EAAs could be a useful tool in this case.
Dose: 20 g of combined BCAAs (equal parts leucine and isoleucine)
Not necessary with sufficient protein intake (0.45-0.68 g/lb/day)
BCAAs include three essential amino acids: leucine, isoleucine, and valine. They are found in high-protein foods like meat and eggs and support muscle growth and maintenance. BCAA powders used to be a popular bodybuilding supplement, with gym bros chugging gallons of blue or pink liquid during their workouts to maximize their ” gainz.”
However, recent research suggests that BCAAs alone do not optimize muscle protein synthesis. It’s best to have a meal or protein powder (ex., whey) post-workout over BCAA powders alone. Evidence also suggests that BCAA supplementation does not increase muscle strength or size when the person eats enough protein (0.45-0.68 g/lb/day).
If you are struggling with muscle soreness, BCAAs may help. A meta-analysis found that BCAAs reduced muscle soreness and damage after exercise but did not improve muscle recovery. For recruits or firefighters starting a new fitness program, it might not hurt to try BCAAs so long as they are not combined with other random ingredients. Some come with electrolytes, and the flavoring may encourage rehydration. There is no need to go out of your way to purchase them, though; food would give you the bigger bang for your buck.
If you eat enough protein, no. Technically, 0.45-0.68 g per pound of body weight per day is considered “enough.” Plus, intact protein from food is as or more effective than BCAAs. The following is considered optimal for muscle maintenance, growth, and recovery:
For a 180-lb firefighter, this ranges from 108-162 g protein per day with 20-50 g post-workout. Go ahead to the higher end of the range per meal if you want! A common myth is that the body can only “absorb” 30g of protein per meal or that meals over 30g of protein will waste the excess protein. You would know if your body could not absorb it (hello, diarrhea). However, it will take longer to digest more protein, which can help keep you fuller. So, go ahead and add double meat to your Chipotle bowl!
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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
